Comparing Nutrients in 14 ounces Croutons, plain VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	55.7% 1615kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	141% 184g	130g per day for Men 19-50 years
Sugars	NA	4.43% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	131% 524μg	79.4% 318μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	30% 302mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	202% 16mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.2% 456mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Muffins, English, mixed-grain (includes granola) per 14 oz

Compare the macro and micronutrient content in 14 oz of Croutons, plain versus 14 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Croutons, plain have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Croutons, plain as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Croutons, plain have 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 2.3 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Croutons, plain have 1.7 times more Energy, 3.7 times more Fat, 6.6 times more Saturated Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Muffins, English, mixed-grain (includes granola).
• 14 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3